Arais Aris!

Righteo.....in am an bhlog seo a thabhairt arais chun beatha!

2 Sheachtain le Dul/ 2 Weeks to Go

Tá dhá sheachtain le dul anois chuig an céad cluiche craobha. Bhí an tseachtain a chuaigh thart measartha maith ó thaobh an treanála de. Thosaigh mé arais leis an fhoireann tar éis an gortú glún. Seo réamhamharc ar an treanáil atá beartaithe agam don chéad coicís eile:




An tseachtain seo déanfaidh mé an seisiún is deacra ar an Céadaoin, le béim ar an cluiche dé Céadaoin. An tseachtain seo chugainn beidh na seisiún uilig gearr agus dian le fuinneamh a shabháil don Sathairn.

Amárach tá mé chun seisiún core agus solúbthacht a dhéanamh ar maidín. Tá seisiún foirne ann um thráthnóna ach measaim go dtógfaidh mé é go ré toisc pian i mo bhléin dheis. Beidh le feiceáil.

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Two weeks left till championship day. The week gone by went ok. I started back training with the team after the sore knee (which is now gone). I picked up a bit of a groin pain to replace it from a practice game today. I have iced it etc so hopefully it will be ok. Above is the summarry of the training plan in the run up to championship.

This week the hardedst training session will be on Wednesday, with the main emphasis on the game on Friday. The next week, all sessions will be high in intensity and low on time to save the energy etc for the championship game.

Tomorrow, I am going to do a good core and mobility session in the morning. There is a team session in the afternoon but I will take it easy during that session to give the groin a rest. Well see how it goes!

Nuashonrú/ Update

Ní raib hmórán am agan an tseachtain seo le bheith ag cur suas póst nua gach lá mar sin seo nuashonrú beag ar cad é mar atá ag iarraidh le cúrsaí treanála.

Ar an Déardaoin rinne mé 30 nóimead pocáil sa halla agus rinne mé 10 nóimead sa gym tar éis ag déanamh cúpla cleacht éadrom le cuidsiú leis an glún (reverse lunge, dumbell RDL). Um thráthnóna rinne mé roinnt obair cumhachta agus cúpla cleacht eile don glún (Power Snatch from Hang, Clean Pull, Step Up, agus Back Extension. Mhothaigh mé úr agus ocrach don iomáint ar an Déardoin.

Aoine- Ghlac mé sos ón treanáil ach thosasigh mé ag léamh neart ailt siceolaíocht spóirt le cuidiú leis an ulmhú agus láidreacht aigne.

Sathairn- Ar maidín chaith mé tuairim is dhá uair an chloig ag cur roinnt rudaí le chéile le cuidiú le leagan spriocanna, ullmhú inchinne, speagadh srl. Déanfaidh me cur síos níos doimhne orthu nuair atá siad réid ach measaim go mbainfidh mé an-tairbhe as an obair seo. Chaith mé uair go leith sa halla inniú agus rinne mé roinnt drilleanna faoi ard luas leis an ghlún a thástáil. Cuma ar an scéal go raibh gach i gceart. Seisiún crua a bhí ann le go leor ritheanna gearr agus scileanna faoi thurse. An sásta leis!


Ag 7 sa oíche rinne me 80 nóimead sa gym leis na cleachtaí a leanas:

Snatch - suas go 65kg
Clean- Suas go 90 kg
Step Ups Sárseit le Back Extension
Chin up Sárseith le Push Press agus Prone Row.

Arís bhí mé sásta leis an dul chun cinn sa seisiún seo agus bhain mé sult as. Amarach tá lá saor agam agus beidh me ag bualadh síos go Tigh Molaga ar feadh lá nó dhó!

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I didnt have the time to post every day this week so here is an update on the progress.

On Thursady I did 30 minutes in the hall followed by 10 in the gym doing step ups and single leg RDL's. In the afternoon I did some power and strength work in the gym(Power Snatch from Hang, Clean Pull, Step Up, agus Back Extension). I felt fresh and hugry for hurling on Thursday.

Friday- I took a day of training and read a lot of sports psych articles.


Saturday- In the morning I followed up yesterdays reading with about 2 hours of practical work on goal setting and mental prep. I will describe in more detail when I finish up what I was doing today. I spent an hour and a half in total oin the hall doing some consitioning and hurling drills to test the knee. All seemed well. It was a tough session with a lot of short sprints and performing skills when fatigued as well. Really happy with it!

At 7 i did 80 minutes in the gym with the following session

Snatch - suas go 65kg
Clean- Suas go 90 kg
Step Ups Sárseit le Back Extension
Chin up Sárseith le Push Press agus Prone Row.

Again, I was happy with the session and enjoyed it. Tomorrow I am heading down to Timoleage for a day or two!

Céadaoin/ Wednesday

OK tá sé mall agus tá mé scriosta mar sin beidh seo gásta! Ar maidín chaith mé uair an chloig sa hall ag iomáint. Glún mothú go maith, feabhas taghta ar na scileann arís. Mar sin féin níor rith mé ag lán luas go fóill.

Um thráthnóna chaith mé seal ar an rothar. 12 nóimead ag luas leannúnach, 22 nímead ag rotháil crua ar feadh 30 soicind agus éasca ar feadh 30. Dul chun cinn ón luain. Sesiún crua, neart alas. Sin é oíche mhaith!

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Right its late and I am nackered so this will be short and sweet. In the morning I spent an hour in the hall hurling. Knee felt ok, improvement in skills. Still, I have not ran at full tilt with the knee yet.

In the vening i spent more time on the bike. 12 minutes steady, 22 minutes of 30 sec intervals. Progression since Monday. Hard session, lots of sweat. Thats it, oíche mhaith!

Máirt/ Tuesday

Ar dtús, bhí mé ag an dochtúir inniú agus thus sé roinnt antiinfallamtories dom, óir dúirt sé go raibh teannánachas agam i mo ghlúin. Ar oíche mháirt, is cinnte go bhfuil feabhas tagtha ar an ghlúin cheanna féin!

Ó thaObh na treanála de, rinne mé roinnt pucáil sa halla inniú leis an siúl a choinneáil istigh. Mohthaigh mé rud beag meirgeach ar dtús mar heall ar an tuairim is seachtin gan camán i mo lámh ach scaoil mé amach i rith a tseisiún agus tháinig feabhas ar an chéad teagmháil agus ar chaighdeán an bualadh sliotair srl.

Um thráthnóna rinne mé seisiún gearr sa gym. Bhain mé trail as roinnt cumhacht ghlanadh ó ionad chrochta (suas go 70kg, agus roint céim in airde ar bhosca. Chríochiagh mé le roinnt iarmhír droma agus cúpla cleacht cór.

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Firstly, I was at the doc today and he gave me some ati inflammatories his diagnosis of tendonitis in my knee. Right enough, my knee feels improved even tonight (tuesday)

From a training point of view I spent an hour in the hall hurling this morning. I felt rusty at the start for not having held a hurl in nearly a week, but i losened out as the session went on and my touch and striking etc improved.

In the afternoon i did a short sesion in the gym. I tried some power cleans from hang (up to 70kg), and some dumbell step ups. I finsihed with a few back extensions and a core exercise or two.

Luain ar an Rothar/ Monday on the Bike

Rinne mé sisiún maith ar an rothar le cúpla cleacht meachain tar éis. An rud a rinne me ar an rothar ná 10 nóimead de rotháil ag luas cothrom, sos 3 nóimead, ansin 20 nóimead de rotháil crua ar feadh 30 soicind agus rotháil téarnaimh ar feadh 30 soicind. Ansin rinne mé rabadh-H, brú suas, agus tairringtí suas i gciorcad le cúpla cleacht 'core' ag an diereadh. Nuair a bhí mé ar an rothar bhí fonn orm díreacht teacht de ach lean mé liom agus chríochnaigh mé an seisiún go láidir. Leanann mo chorp m'intinn, ní an bealach eile thart! Tá mé ar bís le bheith arais ar an pháirc!

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I did a good session on the bike today with a few upperbody and core exercises afterwards. I did 10 minutes steady cycling at a high pace, them 20 minutes of 30 second intervals, going as fast as I could every 30 seconds. Then I finished with H-rows, pressups and chin ups in a circuit with 3 core exercises. When I was on the bike i really felt like jumping off but i kept at it and finished with a really good conditioning session. My body follws my mind, not the other way around! I cant with to get back playing!

Achoimre/ Review

Fadhb agam leis an ríomhaire anseo nach ligeann dom pictiúirí is táblaí a chuir isteach ach seo achoimre gearr ar an tseachtain:

Choinnigh mé an lód treanála thíos faoi 1000 mar a bhí beartaithe. An tseachtain seo chugainn ba mhaith liom toiseacht ag deánamh roinnt iomána arís agus roinnt obair a dhéanamh ar an rothar le fanacht aclaí agus mé amuigh leis an ghlún.
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Have a problem with the computer that wont le me upload pictures and tables but here is a quick sumary of my weeks training.

I kept the training load under 1000 as I had planned. Next week I want to start doing a bit of hurling again and do some bike work to keep the fitness out while im recovering the knee.

Domhnach/ Sunday

Bhí cluiche againn innniú ach níor imir mé mar gheall ar an glún. In ionad chaith mé siúl ar na cluichí idirchondae agus rinne mé rud beag ainailís ar an chluiche idir Corcaigh agus Cill Chainnigh. Damharc mé ar imreoir lár páirce ón dá fhoireann agus ghlac mé nóta de na rudaí a rinne siad i rith an cluiche. Thíos atá torthaí an ainilís bheag seo. Rinne mé iarracht a bheith chomh beacht is a thiocfadh liom ach seans gur chaill mé rud nó dhó. Mar sin féin is léir go raibh fear na cait in sa chluiche níos mó. Bfhéidir gur chuidigh seo leis an greadadh trom a thus siad do mhuintir Chorcaigh. Má tá aon smaointe agaibh faoin anailís bheag seo scaoil libh!

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We had a game today but I couldnt play due to the ongoing knee isue. In stead i cast an eye on the intercounty matches and did a bit on an analysis of a midfielder from Cork and Kilkenny who played eachh other. The results are below. I tried to be as precise as possible but may have missed one or two events due to the camera angles etc. Still, its clear that the Kilkenny man was more in the game. Maybe this helped them to the huge winning margin that they achieved. If you have any thoughts on this analysis let me know!

Sathairn/ Saturday

Inniú rinne mé seisiún maith uaschoirp ina raibh 4 cleacht meacháin agus rud beag treanáil ciorcad ag an deireadh. Mhothaigh sé go maith tar éis an turas fada arais ó Bhaile Átha Cliath. Dála an scéil, seo thíos pictiúr de na camáin ar ar chuir mé cóir orthu an tseachtain seo chaite.

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I did a good upper body session today in which there was 4 weights exercises and a bit of circuit training at the end the end for a bit of conditioning. It felt good after the long drive back from Dublin. By the way, below is a pic of the fixed sticks from last week.

Cirque Du Soleil!!!

Rinne mé 30 nóimead síniú agus obair 'core ar maidín. Tá an pian sa ghlún go fóill ann. Ag a 4 chuaigh mé chun Cirque Du Soleil a fheiceáil san O2....Ní fhaca mé a leithid de seó a riamh i mo shaol, bhí sé do chreidthe. Bhí lúthchleasaíocht ar siúl ann a chuir cuma ar na fir agus mná gur cineál ainmhí éassúil iad ón gnháthduine! Bhí an chriac go maith ann chomh maith le neart píosaí grinn i rith an seó. Bhí mé spreagtha chun bheith níos solúbtha agus níos láidre, i measc neart rudaí eile tar éis an seó!

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I did 30 minutes of stretching and core this morning. The knee is still sore. At 4 I went to see Cirque Du Soleil in the O2. I never seen a show like it in my life, it was unreal! There was acrobatics there that made the performenrs look like a competely differen species than normal humans! The craic was great as well with funny bits throughout the show I was inspired to increase mobility and strength among many other things after this show.

Déardaoin/Thursday

Rinne mé sesisiún 45 nóimead ar an uascopr tar éis am lóin inniú agus 10 nóimead de obair ar na meatán boilge um thráthnóna. De réir cosúlachta tá chonradmalacia-patella ar mo ghlún dheis. Níl cluiche againn go dtí an tseachtain seo chugainn mar sin tá mé ag dul sos maith a thabhairt dó chun ligint dó teacht chuige féin.

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I did 45 minutes of upper body in the gym today and 10 minutes of core in the afternoon. Apparently my knee has chondromalsia patella. I dont have a game until next week so I am going to give it a good break to let it recover.

Céadaoin Ciúin/ Quiet Wdnesday

Tá an pian i mo ghlún deis arais agus níos measa na mar a bhí roimhe. Ní dhearna mé ach síniú ar maidín ar feadh 30 nóimead nó mar sin. Mhothaigh mé go maith tar éis, ach tá am de dhíth ar an glún teacht arais chuige féin mar sin dfhan mé ar shiúl ón cáman agus rith inniú.

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The pain in my right knee is back and worse than before. I only did about 30 minutes of mobility work this morning and that was it. I felt good after but this knee needs time to heal so I stayed away from the stick and running today.

Máirt/ Tueday

30 nóimead sa gym. 3 cleacht uaschopr, 10 nóimead core ag an deireadh. Níor ghlac mé páirt sa seisiún foirne anoch le sos a thabhairt do na cosa. Tá na camáin socraithe, pictiúirí amarach!

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30 minutes in the gym today. 2 sets each of chin ups, dumbbell bench and t bar row. 10 minutes core at end. Didnt take part in team session tonight to rest the legs. Sticks are fixed, pics tomorrow!

Luain Scíth/ Recovery Monday

Ní dhearna mé ach cúpla poc éadrom neamhfhoirmealta in éadan an balla inniú. Ghlac mé é go ré agus bhain mé sult as. Ní dhern mé ach 20 nóimead. Chuaigh mé chuig ceolchoirm den scoth oíche anocht i Luimneach. Mike Mc Goldrick, Sharron Shannoin, Gerry O connor agus Cairde, scoth seó!
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I only did a few causal pucks against the wall today for about 20 minutes. I went to a tremendous concert in Limerick tonight. Mike Mc Goldrick, Sharron Shannon, Gerry O Connor and friends, a class show!

Weekly Review/ Achomre Seachtaine

Monday 23/3/09	Gym: Power and Strength Length: 60 RPE: 6 TL: 360	Pucks in Hall Length: 60 RPE: 4 TL: 240
Tuesday	Shooting in Hall Length: 40 RPE: 5 TL: 200	Team Session Time: 60mins RPE: 5 TL: 300
Wednesday	Strech and core Time: 30 minutes RPE: 3 TL: 90	Pucks in Hall Time: 60 RPE: 4 TL: 240
Thursday	Pucks in Hall Time: 60 RPE: 3 TL: 180	Team Session Time 70 RPE: 5 TL: 350
Friday	Power Time: 60 RPE: 360 TL: 360	off
Saturday	Pucks in Hall/ core at end Time 30 RPE: 4 TL: 80	Off
Sunday	Match Time: 80 RPE: 490	Off
Review	Total Time Trained: 610 minutes Training Load: 2890

In sa 3 seachtain atá tar éis dhul thart bhí an lód treanála s’agam idir 2500-3000 le tuairim is 9-12 seisiún gach seachtain. An tseachtain seo tá mé ag dul sos ceart a ghlacadh le LT faoi 1000 go dtí an Sathairn. Seo na rialacha a leanas mé le seo a bhaint amach:

· Gach seisiún faoi 30 nóimead (seachas an seisiún foirne ar an Déardaoin agus an cluiche Dé Domhnaigh)

· Scaoileamh amach ar maidín

· Dul a luí níos luaithe

· Bia agus deoch maith a ghlacadh an tseachtain uilig.

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The past 3 weeks my training load has been between 2500 and 3000 with between 9 and 12 sessions per week. This coming week I am going to keep my training load under 1000 until Saturday (Game on Sunday). I will follow these guidlines to help the recovery:

· Each session under 30 mins (except the team session on Thursday and Game on Sunday)

· Loosen out in the mornings

· Go to bed earlier

· Keep the nutrition good all week.

Cluiche an Domhnaigh/ Sundays Game

Chaill muid an cluiche le dhá cúilín. Ní raibh cluiche iontach agam agus baineadh mé leath bealaí tríd an dara leath. Mhothaigh mé nach raibh na cosa úr go leor leis an obair cheart a dhéanamh i lár na páirce. Mar sin féin seo na pointí deimhneach a thóg mé ón cluiche:

• Rinne mé go maith daoine a dhruidim síos nuair a bhí an seilbh acu. Chuir mé brú maith orthu agus cúpla uiar fuair muid seilbh mar gheall ar seo.
• Thug mé solathar maith do na tosaithe nuair a bhí seilbh agam.
• Bhí rás agam le imreoir eile chuig an sliotar. Cé gur thosaigh seisean ós mo chomhair, fuair mise an seilbh agus thus mé solathar maith don tosaigh.

Seo na rudaí ar ghá dom obair air:

• Bheith úr do na cluichí
• Iomaíocht sa aer don sliotar
• Brú chun tosaigh leis an sliotar le imirt a cruthú.

Cé go raibh drochspin orm tar éis an cluiche, mar a dúirt mé cheanna níl mé chun am a chuir amú ag meabhrú faoi na drochlaethanta. Glacfaidh mé na pointí thuas agus bogaidh mé ar aghaidh go deimhneach i dtreo an príomh aidhim. Pléfidh mé na héisiúintí thuas sa chéad ionráil eile.

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We lost the game by 2 points. I diodnt have a great game and was taken off half way through the second half. I felt that my legs were not fresh enough to do the work of midfield. Even still, here are the main points I will take from the game:

I did well to put pressure on opponents when they had posession. We got a couple of turnovers from this.

When I had posession I gave good supply to the forwards.

I raced a player to the ball and even though he started in front of me i took over him and got posession.

Here is what I want to work on:

• Be fresh for games
• Cometing for the high ball
• Push forwar with the ball when in posession

Although I was in bad form after the game, as I said before, I wont waste time pondering the bad days. I will take the lessons and move on in a positive way twords my goals. Will address issues that arose here in next post.

Sathairn/ Saturday

20 nóimead pócáil sa halla. Mothú maith go leor.

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20 minutes puck in the hall. Feeling ok

Réamh-amharc Ckuiche/ Match Preview

Seo aidhmeanna an cluiche inniú:

1. Tacaigh leis an líne leath chúil agus an líne leath thosaigh
2. Bí idir an fear sagam agus an sliotar
3. Ionsaí ar an sliotar ard
   
4. Fan idir an dá líne leath nuair is féidir le níos mó oibre a dheanamh i lár na páirce.
   

Here are my goals for todays game:

1. Support the half backs and half forwards
2. Be between my man and the ball
3. Attack the high ball
4. Stay between the two half lines so I can work harder at midfield and not tire out by running to the full lines
   

Oispideál na gCamán/ Hurley Hospital

Chaith mé 40 nóimead ag síniú agus ag obair ar an rollaire ar maidín agus rinne mé 20 nóimead iomána sa halla thart ar a 5 a chlog. Thosigh an seisisún iomána go olc mar sin ghlac mé sos agus rinne mé cinneadh 20 nóimead iomána de ard chaighdeán a dhéanamh. Run a rinne mé! Ag siúl leis an cluiche amarach anois. Ar nóta dhifriúl, thosaigh mé ag cur cóir ar na camáin a briseadh. Seo an chuma atá orthu faoi láthair thíos. Siúl agam iad a bheith réidh don cluiche amarach!

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I spent 40 minutes this morning on mobility work and on the foam roller and did 40 minutes hurling around 5. The session started badly so I went off and took a break and came back with determionation to do 20 minutes of quality hurling, which I did. Looking foward to game tomorrow. On a different note, I started fixing the sticks that broke. Here is what they look like at the minute:

Aoine Cumhachtach/ Powerful Friday

Rinne mé seisiún amháin inniú sa gym in Ollscoil Luimnigh. Thosaigh mé le téadh suas maith agus roinnt léimt, ansin roinnt tógáil. Seo a rinne mé:

5 x 3 léim dhá chosach ag dul chomh fada is a thiocfadh liom
5x 6 léim aon cosach arís ag dul chomh fada is a thiocfadh liom
5 x 3 tit léim (ó bhocsa amháin, teagmháil gasta ar an úrlár agus suas ar bhocsa eile)
5 x 3 léim bosca (ón úrlár go barr bosca ard).
Snatch x 2 x 5
Iomar Cábla x 8 x 4

Mhothaigh an snatch an chumnachtach tar éis an léimní uilig. Thar a bheith sásta leis an seisiúin! Cluihce dé Domhnaigh mar sin caithfidh mé treanáil an tSathairn ag ullmhú dó.

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I did one session today in the gym in UL. I started with a good warm up then did some plyometrics and finished with some snatch and a bit of cable rows. Heres what i did:

5 x 3 double leg bound
6 x 3 single leg bounds
5 x 3 drop jumps
5 x 3 box jumps
Snatch x 2 x 5
Cable Row x 8 x 4

I went as far as 65 twice in the snatch and it felt lightning fast after the jumps etc. Really happy with the session. Game on Sunday so tomorrow will just be some prep for the game.

Camáin Bhriste/ Broken Sticks

"In most major games especially as he grew older Ring could psych himself into a hurling frenzy when nothing seemed impossible

Lá treanála den scoth inniú. Pocannaí sa halla ag am lón agus treanáil foirne ag a 7. Mhothaigh mé go maith i rith an dá sheisiún, cé gur bhris mé dhá camán sa seisiún foirne, deabhal rud! Feic thíos...

Ar na mallaibh, rith sé liom go gá don treanáil iomána aonarach a bheith níos dírithe, le sprioc daingean le baint amach in gach sesisún seachas díreach dul isteach agus an sliotar a bhualadh thart ar feabh tamaill. Ar an nóta céanna tá socrú daingean déanta agam na tréithe is laige atá agam a athrú go dtí na tréithe is láidre agam. Le seo a oibriú amach tá mé ag dul próifíl de na príomh scileanna a chuir le chéile thart ar an deireach seachtaine leis na scilleanna a chuir in ord ó na tréithe ois láidre go dtí na tréithe is laige atá agam. Sílim go mbeidh an iomaíocht don sliotar ard ar bharr liosta na tréithe is laige! Coinneoidh mé sibh ar an eolas faoi cibé!

Dul suas go Luimneach amarach. Roinnt cumhacht ar maidín agus ar an pháirc um thráthnóna roimh theacht arais go Corcaigh. Sin an plean sealadach cibé, ach beidh le feiceáil.

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A good days training today. Pucks in the hall at lunch time and a team session at 7. I felt good in both sessions, although I broke 2 stick in the afternoon, dammit! See below.....

Recently I ahve been thinking that I should have more solid training goals when im doing hurling sessions on my own, instead of just going in and hitting the ball around. On a similar note, I am going to make a real effort to turn my weakest points into my strongest points. To work out my weakest and strongest I am going to put together a profile of the main skills I need for midfield play and work out which need the most work. Id say contested ariel ball would be up there with the weakest points but ill keep ye informed.

Heading up to Limerick tomorrow for the day. Will do a power session in the morning and maybe some time on the field in the afternoon but well see how it goes.

Síniú ar maidín, agus obair halla/ ZMorning stretch and Hall work

Ar maidín (díreach amuigh as an leaba) rinne mé leathuair an chloig síniú agus mhothaigh mé go hiontach tar éis. Tá mé ag dul seo a dhéanamh níos minice go cinnte.

Chaith mé uair an chloig sa halla ag obair ar roinnt scileanna, ina measc bhí roinnt obair céad teagmháil, ceapadh agus smachtú faoi bhrú, agus pocáil dhá sliotar ag an aon am amháin idir beirt againn. Ní raibh aon troiblóid ón glún buíochas le Dia. Le cuidiú Dé ní thiocfaidh an phian arais ach beidh mé cúramach ar feadh tamaill cibé.

Treanáil foirne tráthnóna amarach.

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This morning (just out of bed) I did half an hour of stretching and felt great afterwards. Im going to do this more often for sure.

I spent an hour in the hall today working on some skill including some first touch work, catching and controlling under pressure, and striking two balls at the same time between two. The knee didnt give any gip thank God. Hopefully the pian wont come back but Ill be careful for a while anyway just in case.

Team session tomorrow afternoon.

Dul Chun Cinn ach troiblóid glúin/ Improvement but sore knee

Roinnt scaoileamh ar maidín a bhí go maith. Bhí mé ag bualadh an sliotar go briosc agus go beacht. Um thráthnóna bhí me lán fuinnimh agus ag baint an sult as an seisiún foirne. Ar an drochuair, fuair mé cúpla pian ghéar i mo ghlúin dheis. Níor chríochnaigh mé an seisiún mar mhothaigh mé gur chóir dom sos a thabhairt don ghlún. Beidh le feiceáil amarach!

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Some shooting this morning. I was hitting the balls crisply and accurately. In the afternoon I was full of energy and enjoying the team session. Unfortunately, I got a few sharp pains in my right knee. I didnt finish the session because I felt I should rest the knee. We will see tomorrow!

Luain/ Monday

Inniú rinne mé dhá seisiún. Ar maidín bhí mé sa gym ag dul don forbairt cumhachta. Rinne mé roinnt léim, cumhacht snatch, léim ghogaireachtaí, gogaireachtaí tosaigh, agus roinnt iomair cromtha. Ní dhearna mé móran dul chun cinn in sna meacháin i gcompráid le na seisiún a chuagh thart ach bhí sé maith a bheith sa gym arís. Ag a 2 a chlog, rinne mé roinnt iomáint sa halla agus roinnt ceapadh faoi bhrú. Dhírigh mé isteach ar chaighdeán an luascadh camán agus teagmháil maith leis an sliotar. Rinne mé roinnt scaoileamh ó na glúna le beidim an chuir ar an teagmháil idir camán agus sliotar. Rud amháin atá cinnte, ní féidir dul chun cinn a dhéanamh sna cluichí má tá an treanáil fadalach. Caithfear díriú isteach ar dhul chun cinn agus an caighdeán agus an luas a bhrú suas. Amarach, roinnt scileanna ar maidín, agus seisiún foirne um thráthnóna.

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I did two sessions today. In the morning i did a power session in the gym with some jumps, power snatch, jump squats, fromt squats, and some bent over rows. I didnt progress much interms of weights lifted but it was good to be in the gym today after all the games in the past 2 weeks. At 2 o clock I did some hurling in the hall. I concentrated on quality of striking, and good contact between the ball and stick. I took some shots from the knees to emphasisie the stick/ ball contact. One things for sure, I wont improve in the games if the training is slow and without purpose. The quality and speed must be pushed up at all times. Tomorrow some skills in the morning, and team session in the afternoon.

Achoimre/ Review

Deireadh le seachtain crua ach tá mé tar éis scith maith a ligean agus réidh le bogadh ar aghaidh amarach. Ní dhearna mé aon treanáil inniú seachas roinnt obair solúbthacht agus cúpla cleacht croílár agus mé ag déanamh seisiún le cúple duine agus mé ar obair. Maidín amarach tá mé ag dul toiseacht le seisiún cumhacht meacháin, agus roinnt scileanna um thráthnóna. Thosaigh mé ag déanamh roinnt oibre do tráchtas inniú buíochas le Dia...Caithfidh mé an rud seo a chríochnú go tapaigh! Cibé, thíos atá achoimre an tseachtain atá caite. Cé go bhfuil lód treanála measartha ard ann, bhí neart den treanáíl a rinne mé éadrom go leor mar sin measaim go bhfuair mé scith maith chomh maith.

An end to a hard week but I am back after a good break in the latter part of the week and ready to move on tomorrow. I didnt train today except for a bit of mobility and core work that I was doing with an couple of players at work. Tomorrow I am going to start with a power session in the morning and some skills in the afternoon. I started some work on my theseis today at last....I have to finish it soon! Anyway, below is the review of the week. Although the training load is higher than last week, most of my training this week (bar the games) was quite low intensity so I think I got a good bit of recovery.

Monday 16/3/09	Warm Up for Game: Length: 45 RPE: 3 TL: 135	Game Length: 80 RPE: 8 TL: 640
Tuesday	Off	Strides with Shooting Time: 60mins RPE: 4 TL: 240
Wednesday	Pucks in Hall Time: 45 mins RPE: 4 TL: 180
Thursday	Off	Half Game Time: 40 RPE: 7 TL: 420
Friday	Off	Gym (upper body) Time: 70 RPE: 6 TL: 560
Saturday	Pucks in Hall Time 60 RPE: 4 TL: 240	Core Work and Mobility Time: 40 RPE: 3 TL: 120
Sunday	Off	Off
Review	Total Time Trained: 440 minutes Training Load: 2535

Úr Arís/ Fresh Again (Sathairn)

Ní dhearna mé seisiún uaschorp inniú ach chaith mé uair a' chloig liom féin sa halla ag pocáil. Don chéad uair le tuairim is seachtain dheirfinn bhí me ag mothú úr arís, ní 100% ach beagnach ann. Rinne mé 40 nóimead síniú agus obair croílár roimh dhul a luí. Bhain me tairbhe as dul arais chuig na scileanna bunúsacha nuiar a bhí sos de dhíth orm ón treanáil dian agus na cluichí. Bhí mé in ann an dul chun cinn a choinneáil ag dul. Ag siúl leis an tseachtain seo chugainn nuair a bhéas mé ábalta brú ar aghaidh chuig an céad leibheál eile.

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I didnt do the upperbody session today but spent an hour by myself in the hall hurling. For the first time in over a week id say i felt I was getting the freshness back. I did 40 minutes of mobility and core work before bed. I definitely benifited from going back to performing the basic skills for a few days when I needed a break from the heavy training and matches. I was able to keep progressing whilst recovering as well. Looking forward to next week when I wil move on o the next level.

Uaschorp/ Upper Body

Tá sé ar intinn agam a bheith úr arís don treanáil foirne an Mháirt seo chugainn, mar sin rinne mé seisiún láidreacht uaschorp, agus roinnt oibre leis an liathróid leighis inniú. BHuail mé cúpla poc ré le ceann de na laids ar feadh cúpla nóimead chomh maith. Amarach, déanfaidh mé seisiún eile uas choirp, agus roinnt mhaith síniú amach. Tá pian go fóill sna colpaí, go háirithe an ceann dheis, ach tá feabhas ag teacht air.

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I intend on getting the freshness back for the team session on Tuesday so I only did an upper body strength session and some med ball work for a change. I had a few informal relaxed pucks with one of the lads today as well. Nothing serious. Tomorrow I will do another upper body session, and a good bit of mobility work. Calfs still sore, especially the right one, but they are improving.

Cosa Tréachta/ Knackered Legs

Bhuel bhí an cluiche sóisear ann inniú, ach monuair bhí mo chuid cosa trína chéile. Bhí na colpaí i bpian agus bhí sé deacair rith orthu ar chor ar bith. Dimir mé i lár na páirce don chéad leath agus bhí orm teacht den pháirc don dara leath. Ní dhearna mé morán agus mé ar an pháirc agus measaim go mbeinn níos fearr murar imir mé ar chor ar bith! Sin an triú cluiche ón Aoine seo chaite (6 lá ó shin), mar sin is léir go bhfuil na cosa ag iarraidh sos ón rith.

Bhí cluiche le bheith againn ar an Sathairn, ach tá sé curtha ar ceall. Níl díoma orm caithfidh mé a rá, óir is fearr i bhfad a bheith úr do na cluichí sa dóigh is gur féidir díriú intinne iomlán a thabhairt dóibh. Fagann sin go bhfuil an chéad seisiún foirne eile ar an Mháirt. Ós rud é go bhfuil deacrachtaí agam rith tá mé ag dul úsád a bhaint as an am sin le díiú isteach ar láidreacht uaschoirp, croíleacán, agus roinnt pocáil éadrom go dtí go bhfuil na cosa arais chucu féin. Amárach déanfaidh mé seisiún uaschoirp sa gym agus seisiún croíleacán um thráthnóna.

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Well we had the junior game today, but my legs were in bits. The calfs were in pain and it was reasonably sore to run on them. I played midfield for the first half nonetheless but had to come off in the second. I didnt do much when I was on the field, and cant help but feel i would have been better not playin at al! Thats the third game since Friday (6 days ago!), so the legs clearly want a break.


We were to have another game on Saturday but its cancelled. I cant say im dissappointed, as its best to be fresh for the games so that I can give them full attention. That leaves our next squad session on Tuesday. As im having some difficulty with running at the minute, I am going to take the opportunity to work on upper body strength, core strength, and some light striking until I get back to full mobility. Tomorrow I will do an upper body session in the morning, and a core session in the afternoon.

Cúpla Poc Éadrom/ Few Light Pucks

Bhí na cosa tuirseach inniú, go háirithe na colpaí, a bhí pianmhar go maith! Bhí sé leath bheartaith agam dhá seisiún an dhéanmah ach tar éis an chéad ceann shocraigh mé gor bhfear sos a ghlacadh don chuid eile den lá, go hárithe de bharra n lá gnóthach oibre a bhí ós mo chomhair. Anois ag deireadh na hoíche, tá mé breá sásta nach ndearna mé an darna seisiún.

Amarach tá cluiche sóisear agam. Tá mé ag dul é a úsáid le obair ar rud amháin:

1. Faigh an sliotar isteach sa lámh tar éis an céad teaghmáil.

Déanfaidh mé cúpla poc i rith an lae sa halla le déanamh réidh don chluiche ach ní bheidh sé dian.

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The legs were tired today, especially the calfs, that were well sore! I had half planned to do 2 sessions but after the first I decided I should take a break for the rest of the day from training, especially considering the busy day I had in front of me at work. During the session I went to the field for some shooting practice. About 50 shots on goal and 50 for points. Now, at the end of the day, Im glad I didnt do the second session.

Tomorrow I have a junior game and I am going to use it to work on one thing:

1: Get the ball to hand after the first touch.

I will do a few pucks during the day in the hall to get ready for the game, but it will be light.

Athógáil na Féile Pádraig/ St Patricks Day Strides

Níor mhothaigh mé ró olc inniú ar chor ar bith tar éis an cluiche inné mar sin bhuail mé an pháirc agus rinne mé 20 aththógáil idir an dá líne 20 méadar le bomaite amháin idir gach rith. Choinnigh mé iad idir 17 agis 18 soicind an rith. Bhí an aimsir aoibhín agus bhuail mé cúpla ar an pháirc le roint de na himreoirí miniúir a bhí thuas luath don treanáil sacu.

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I didnt feel too bad today after the game so I hit the field an did 20 stride outs between the two 20 meter lines with 1 minute between each run. I kept the runs between 17 and 18 seconds. The weather was great so I had a few pucks with a couple of the minors who were up early for their training session.

Bua....ach cluiche crua/ Victory....but a tough game

Bhain muid an cluiche aoncht (Luain) le dhá chúilín. Dimir mé i lár na páirce do chluihce iomlán. Bhí an cluiche níos cóngraí na na cinn atá imirthe againn go dtí seo agus thaitin an scrúdú dian liom. Sa chéad leath rinne mé tréan oibre, ach mhothaigh mé gur seans go raibh mé tar éis imeacht amach as an cluiche ag derieadh an chéad leatha. Seo cinn de na rudaí a bhí mé ag iarraidh a sheachaint ón cluiche mar sin bhí sé in am an stráitéis a bhí beartaithe agam a chur i bhfeidhim. Chuaigh mé amach sa dara leath le dhá aidhim:



Doibir seo go maith. Scóráil mé cúilín nuair a bhí ceann de dhíth, agus bhí mé istigh sa chluiche níos mó. Mhothaigh mé aclaí go leor arís, cé gur mhaith liom téarnamh níos gaiste a dhéanamh tar éis an spriontáil i lár na páirce. Cheap mé cúpla ceann ard. Bhí an díriú intinne i bhfad níos fearr na mar a bhí cheanna. Mar sin féin thit ceann as mo lámh go héasca. Leis an barr a bhaint amach caithfidh mé bheith 100% dírithe isteach ar ghach imirt, gach sliotar, agus gach rith. Nuair atá siad déanta, glacfaidh mé sos agus rachfaidh mé arís 100%. Seo na rudaí ar mhaith liom díriú isteach air don chéad cluiche eile:

1: An obair sagam a dhéanamh isir an dá líne 45méadar. Tacaí leis na leath chúlaithe, tacaí leis na leath thosaithe, gearr as an spás don fear s'agam.
2: Faigh an sliotar isteach sa lámh tar éis an céad teagmháil.
3: Imir faoi ard luas agus mé ag dul don sliotar nó i seilbh an sliotar.

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We won the game today (Monday), by 2 points. I played midfield for the whole game. The game was closer than the ones we have played so far and I enjoyed the test. In the first half I did a lot of work, but I felt I was after going out of the game a bit at the end of the first half. This was something I wanted to address from the last game so I enforced the strategy I had to get myself back in the game. In the second halfI went out with 2 goals:

1: Do my work between the two 45 meter lines.
2. Cutt off all the space for the man I was marking. Be between him and the ball at all times, even if i was not on his shoulder

This worked well. I scored a point when we needed one, and I was in the game more. I felt quite fit, although I want a quicker recovery between the sprints at midfield. I caught a few high ball. The concentration was much better that before. Despite this I still dropped one or two easy ones. To get to the top I have to be 100% concentrated on getting every ball, making each play, and run. When I make them, I will recover, and go 100% again. Here are the things I want to work on for the next game:

1: Do my work between the 2 45s. Support the backs, support the half forwards, and cutt off all supply and space for my man.
2: Get the ball into my hand after 1 touch.
3: Play at high speed when im going for the ball or in posession.

Spórt Eolaíocht in Aicsean/ Sports Science in Action

Seisiún beag gasta déanta ansin agus bhí sé suimiúil. Rinne mé cúpla léim ingearach roimh téadh suas, agus fuair mé thart fá 35cm, taréis an téadh suas fuair mé 37, tar éis 10 nóimead snatcháil fuair mé 38.5. Nuair a tháinig mé arais tar éis 10 nóimead pocála sa halla chláraigh mé léim 43 cm. Fuair mé 41 cm roimh an cluiche dé hAoine. Measaim go bhfuil seo suimiúil. Beidh le feiceáil cad é mar a théam anocht!

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Did a quick session there that was interesting. I did a few vertical jumps before warming up and got around 35cm, after the warm up i got 37cm, after 10 minutes of power snatch (40 x 2, 50 x1, 55 x1, 55 x 1) i got 38.5. When I came back from a few pucks in the hall i registered a 43cm vj. Interesting! We will see how I got tonight!

Achoimre Seachtaine/ Weekly Review

	AM	PM
Monday 9/3/09	Olympic Lifting Length: 60 RPE: 5 TL: 300	Pucks Length: 60 RPE: 4 TL: 240
Tuesday	Off	Team Session Time: 80mins RPE: 7 TL: 560
Wednesday	Foot Speed and Skill Time: 60 mins RPE: 5 TL: 300
Thursday	Off	Team Session Time: 60 RPE: 5 TL: 300
Friday	Warm Up For game (pucks and light snatch) Time: 30 RPE: 4 TL: 120	Game Time: 70 RPE: 7 TL: 490
Saturday	Pucks Time 15 RPE: 2 TL: 30	Off
Sunday	Off	Light Gym Session Time 35 RPE: 5 TL: 175
Review	Total Time Trained: 470 minutes Training Load: 2515